Hoʻomaopopo ka gastroenterologist ʻo Will Bulzwitz e hōʻemi pinepine ka poʻe mea ʻai meaʻai i ko lākou manawa e lilo ai ke kaumaha ma o ka ʻai ʻana i nā meaʻai i hoʻoponopono ʻia e pani i ka protein holoholona.
"I ka loaʻa ʻana o ke kaumaha ma ka meaʻai meaʻai meaʻai, he mea nui ia e hōʻoia i ka hapa nui o kāu mau calorie mai nā meaʻai kiʻekiʻe a me nā meaʻai hou," wahi āna.
Inā ua hoʻopau ʻoe i ka ʻiʻo mai kāu ʻai a ke piʻi nei ke kaumaha, eia nā kumu kikoʻī a me nā hoʻoponopono no ka pilikia.
1. Ke ʻai nei ʻoe i nā kalapona hewa.
Inā ʻaʻole lilo nā huahana holoholona i ʻāpana o kāu meaʻai, i loko o kahi cafe a hale ʻaina paha, e koho paha ʻoe i ka falafel ma mua o nā skewers moa. A e uku no ia.
"Ma muli wale nō o ka hoʻokō ʻana o kahi meaʻai i nā pae hoʻohālike no ka ʻai meaʻai meaʻai, ʻaʻole ia he olakino," wahi a Esther Bloom, ka mea kākau o Cavewomen Don't Get Fat. – E kiʻi i nā waiʻaleʻa mai nā meaʻai holoʻokoʻa ʻaʻole pono e ʻoi aku ma mua o ʻelima mau meaʻai, koe wale nō nā mea kanu a me nā mea ʻala. E ʻai i ka ʻuala, legumes, lentils, ka maiʻa, ka palaoa palaoa piha, e hoʻololi i ka palaoa keʻokeʻo me ka moa. ʻAʻole hoʻokiʻekiʻe nā kalapona mai nā meaʻai holoʻokoʻa i ke kiʻekiʻe o ke kō koko, mālama lākou iā ʻoe me ka piha no kekahi mau hola. Ke hoʻomaloʻo ʻia kekahi mea, hana ʻia i palaoa, a kālua ʻia, nalowale ka waiwai o ka meaʻai a hoʻoulu i ka piʻi ʻana o ke kō koko, e hoʻonui ai i ke kaumaha.
2. Hōʻalo ʻoe i nā huaʻai a me nā wai.
"He nui ka poʻe e hoʻāʻo e haʻalele i nā huaʻai no ka mea hopohopo lākou i kā lākou ʻano kō," wahi a Bloom. "Akā, he mea maikaʻi ke kō i ke kino, e hakakā ana i ka mumū a me ka hoʻomaʻemaʻe ʻana i ke akepaʻa a me ka hormonal imbalances e hoʻonui ai i ke kaumaha."
Akā, paipai ʻo Bloom e ʻalo i nā wai i kūʻai ʻia i loko o ka hale kūʻai, no ka mea, nalowale lākou i ko lākou waiwai waiwai i hoʻokahi lā ma hope o ka hana ʻana. ʻOi aku ka maikaʻi o ka hoʻomākaukau ʻana i nā wai huaʻai ma ka home a hoʻohui i nā mea kanu hou aku. Manaʻo ʻo ʻEsetera e hoʻohui i ka celery i kēlā me kēia wai hou i ʻomi ʻia no ka mea e kōkua ia i ka ʻeli ʻana i ka meaʻai, pale i ka ʻōpū, ke kinoea, reflux, a loaʻa nā meaʻai āpau. A ʻo ka ʻai ʻana maikaʻi e kōkua wale iā ʻoe e lilo i ke kaumaha.
3. ʻAʻole ʻoe ʻai nui i ka protein.
"Ua hōʻike ʻia kahi haʻawina i ka wā i hoʻohui ai nā mea ʻai meaʻai i ka protein i kā lākou meaʻai a hiki i ka 30% o kā lākou mau calorie i kēlā me kēia lā mai ka protein, ʻokiʻoki lākou i 450 calories i kēlā lā i kēia lā a nalowale ma kahi o 5 paona i loko o 12 pule me ka hoʻonui ʻole ʻana i ka hoʻoikaika kino." , wahi a MD, gastroenterologist a me ka mea kākau o Ask Dr. Nandi" ("E noi iā Dr. Nandi") Partha Nandi.
ʻO nā kumu maikaʻi loa o ka protein i hoʻokumu ʻia i nā mea kanu i waiwai hoʻi i ka fiber maʻaʻa, ʻo ia ka legumes, lentils, quinoa, a me nā nati maka.
4. Ke ho'āʻo nei ʻoe e ʻimi i kahi ʻokoʻa i ka ʻiʻo
Hiki paha iā ʻoe ke hoʻāʻo e hoʻāʻo i ka tofu a i ʻole ka ʻiʻo pī i ka wā e ʻai ai ʻoe ma kahi hale ʻaina. A i ʻole makemake wale ʻoe e kūʻai i nā sausages palaoa i mākaukau ʻia a i ʻole cutlets. Akā ua hoʻohana nui ʻia kēia mau meaʻai, me nā kemika hoʻohui, ke kō, ka starch, a me nā mea pono ʻole. Eia kekahi, ʻoi aku ka kiʻekiʻe o ka nui o nā mea kanu i nā calorie, ka paʻakai, a me ka momona ma mua o kā lākou ʻano kumu.
5. ʻAi ʻoe i ka protein "palapala".
Ke hana nei paha ʻoe iā ʻoe iho i omelet a me kahi salakeke maʻalahi a i ʻole ka paʻakai me nā hua, me ka manaʻo e ʻai ana ʻoe i kahi meaʻai meaʻai olakino. Auē, ʻo ka ʻai ʻana i nā kumu protein holoholona e like me nā hua manu a me ka waiū a me kekahi mau mea kanu non-organic hiki ke hoʻoikaika i kāu hoʻoikaika paona.
Ua wehewehe ʻo Esther Bloom e hiki i nā pesticides i kāpī ʻia i ka meaʻai ke hoʻopau i kou mau hormones a me ka ʻōnaehana endocrine. He mea pono e hoʻomaopopo i ka hapa nui o nā huaʻai a me nā mea kanu i kūʻai ʻia i loko o ka hale kūʻai i loaʻa nā pesticides. ʻAʻole hānai ʻia nā holoholona ma nā mahiʻai i ke kulina a me ka soybeans maʻemaʻe, ʻo ka mea pinepine kā lākou meaʻai he mauʻu a me nā ilo honua. No kēia mau kumu, ʻaʻole ʻōlelo ʻo Bloom e pili i nā huahana holoholona.
6. Ua koho ʻoe i nā ʻai ʻai hewa.
ʻAʻole pono ʻoe e ʻai i ka protein i ka wā ʻai ʻai i mea e māʻona ai a mālama i ke kiʻekiʻe o ke kō koko. E hoʻāʻo i ka ʻai ʻana i nā huaʻai a i ʻole nā lauʻai, e kaulike ana i ka potassium, sodium, a me ka glucose a mālama i kāu adrenals e hana. Ke koʻikoʻi koʻikoʻi kou ʻōpū adrenal, hiki iā lākou ke hoʻopilikia i kāu metabolism a hoʻolohi i kāu kaʻina hana hoʻemi kaumaha.
Ke loaʻa iā ʻoe ka makemake e ʻai i ka pata vegan a i ʻole ka palaoa pālaʻi kokoleka, e hohola i ka hapa liʻiliʻi o kāu toast me ka avocado paʻi, ka paʻakai kai, a me kekahi mau ʻāpana ʻalani. A i ʻole e hana ʻoe iā ʻoe iho i salakeke o ka ʻalani, avocado, spinach, ʻuala, kale, a me ka wai lemon no ka ʻai.
Inā makemake ʻoe e hoʻokokoke i ka pilikia o ka pohō kaumaha ma ka meaʻai meaʻai meaʻai ma ke ala paʻakikī, e ʻike i kā mākou ʻatikala e hiki ke pale iā ʻoe mai ka lilo ʻana o nā paona hou.